Seated Figure Four Stretch

The Seated Figure Four Stretch is an effective exercise that helps stretch the hip, hamstring and gluteus muscles. This stretching exercise is ideal for those who experience tension in the hips and lower back, and who want increased flexibility in the lower body. The exercise can be particularly beneficial after long periods of sedentary work.

How to do the Seated Figure Four Stretch correctly

Follow these steps to perform the Seated Figure Four Stretch correctly:

  1. Sit on the floor or on a chair with both feet flat on the floor.
  2. Place your right ankle on top of your left knee so that your legs form a "4" shape.
  3. Keep your back straight and slowly lean your upper body forward until you feel a stretch in your right hip and buttock.
  4. Hold the stretch for 20-30 seconds, then switch to the opposite leg.

Typical errors of the Seated Figure Four Stretch

To avoid injury and get the most out of the stretch, be aware of the following typical mistakes:

  • Round back : Keep your back straight when leaning forward to avoid unnecessary strain on the lower back and to get the best stretch.
  • Too much pressure on the knee : Avoid pressing the knee down too hard, as the stretch should be gentle and without pain.
  • Tense shoulders : Make sure the shoulders are relaxed and lowered as you hold the stretch.

Variations and Adjustments for the Seated Figure Four Stretch

Depending on your flexibility and comfort, you can try different variations of the Seated Figure Four Stretch :

  • Standing version : If you want a greater challenge, you can perform the exercise standing up. Place the right ankle over the left knee and bend down slightly as if you were sitting on a chair. This requires more balance and activates more muscles.
  • Lying version : Lie on your back and cross your right ankle over your left knee. Pull the left leg up toward the chest for a deeper but more supported stretch.

Rehearsals and recommendations

Hold the stretch for 20-30 seconds per leg and repeat 2-3 times. This exercise can be performed daily or after training to improve flexibility in the hips and reduce tension in the buttocks and lower back.

Breathing during the exercise

Remember to breathe deeply during the entire stretch. Take a deep breath as you enter the stretch and exhale slowly to help the muscles relax and deepen the stretch.

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